Lisa looked SO strong on her first day, EVER, of doing Back Squat! Great job! Conditioning Athletes today will do one of two versions of the workout listed below. If HSPU (with up to 2 ab-mats) are possible, complete the “Rx’d” version. If not, the “Scaled” version with Push Press and Cleans should be completed. For classes larger than 15 people, a “Seated DB Press” will take the place of the “Push Press”, simply note that in the comments. WORKOUT A- CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Nice lockout, Christie! Strength Back Squat (Build to heaviest set of unbroken reps at 85%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%followed by…One set of: Back Squat x Max Unbroken Reps @ 85% (Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) Conditioning Every 4 minutes, for 20 minutes (5 sets) for times: Row 300/250 Meters 20 Walking Lunges with 32/24 kg KB Farmer’s Carry Feel free to use Dumbbells or Kettlebells Track the weight used in each hand...Read more

Here’s Martha with that awesome lockout on her Overhead Reverse Lunges! Strength Part A- Weighted Pull-ups (12 minutes to build to 1RM Strict Weighted Pull-Up) (Any grip of your choice – supinated, mixed or pronated are all acceptable) When the clock hits 12 minutes… Part B- Strict Pull-Up (Max reps in 3 minutes) Complete as many reps as possible in 3 minutes of: Strict Pull-Ups (any grip)Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight.E.g.: Part A- 88 lbs Part B- 43 reps, BW = 160 lbs. Conditioning Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of: Ring Dips Chest-to-Bar Pull-Ups Standard modifications for Dips AND Pull-UpsRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Todd working on his Overhead Reverse Lunges to start off the week! Strength Front Squat (Build to today’s heavy 3RM) Every two minutes, for 16 minutes (8 sets of): Front Squat x 2-3 reps Build over the course of the eight sets to today’s heaviest triple. Conditioning Three rounds for time of: Row 500 Meters 30 Double-Unders 20 Deadlifts (155/105 lbs) 10 Front Squats (155/105 lbs) Sub for DU’s = 60 Single-Unders DL and Front Squat share the same bar, and in more than 2 sets eachRead more